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What is psyllium?

Psyllium is a form of fiber made from the husks of the Plantago
ovata plant’s seeds. It sometimes goes by the name ispaghula.

It’s most commonly known as a laxative. However, research
shows that taking psyllium is beneficial to many parts of the human body, including
the heart and the pancreas.

Your bathroom buddy

Psyllium is a bulk-forming laxative. This means it soaks up
water in your gut and makes bowel movements much easier. It also helps promote
regularity without increasing flatulence. It can be used as a one-off to ease
constipation, or it can be added to your diet to help promote regularity and
overall digestive health.

People with irritable bowel syndrome and Crohn’s disease are
all too familiar with the banes of the bathroom. The results of studies on psyllium’s
effectiveness in treating these conditions are still mixed.

Some
research has shown that consuming 7.9 grams of psyllium per day (+/- 3.6 grams)
with probiotics is a safe and effective way to treat Crohn’s disease. However,
other results show soluble fiber like psyllium can make symptoms worse for some
people.

Besides keeping your bowel movements regular and managing a
chronic condition, psyllium has the ability to soften your stool. This can come
in handy with short-term ailments, such as constipation. Used in this way, it
can prevent complications of constipation, such as hemorrhoids and anal
fissures.

Preliminary research shows that psyllium may help the painful
symptoms associated with these conditions. Since there is no real scientific
consensus, talk to your doctor to see if psyllium could help you.

Heart health

Research has shown that taking soluble fiber can help people manage
their cholesterol levels. Proper cholesterol regulation is important for
everyone, but vital for people over the age of 50. One
study shows that at least 6 weeks of daily psyllium intake is an effective
way for people who are obese or overweight to lower their cholesterol with very
few side effects.

If you’ve been told that you need to watch your cholesterol,
ask your doctor if adding psyllium to a low-fat, low-cholesterol diet will help
you.

High cholesterol is merely one way a bad diet can affect your
heart. Numerous studies
have shown that fiber like psyllium, taken as part of a healthy diet, can help
lower a person’s risk of heart disease. Psyllium can affect your heart by
lowering blood pressure, improving lipid levels, and strengthening heart
muscle.

Watching your
weight

Maintaining a healthy weight is a concern for many people,
especially those with a chronic condition like diabetes. Besides being good for
your heart and blood sugar levels, psyllium may help you lose weight.

Because psyllium absorbs liquid in your body, it can help
give you a feeling of being full. This can help you control the amount of food
you eat. Talk to your doctor about the possibility of taking psyllium if they
have suggested you lose weight.

Diabetes

People with diabetes are constantly watching their diet to
maintain a healthy balance of insulin and blood sugar (glucose). Some research
has suggested that fibers like psyllium can help people maintain a healthy
glycemic balance.

One study found that taking 5 grams of
psyllium twice a day can help patients with type 2 diabetes control their blood
sugar. Another study of men with type 2 diabetes
found similar results, but stressed that psyllium therapy should be tailored to
the individual.

How can I get
psyllium?

Psyllium is most commonly consumed in powder or wafer form.
It is also available in capsules, granules, and in liquid form. It is the main
ingredient in many over-the-counter laxatives, including:

Metamucil

Fiberall

Cilium

Maalox Daily Fiber Therapy

Uni-Laxative

Follow the directions on packaging, and remember that a key
component of psyllium’s work in your lower intestine is its ability to soak up
liquid, so make sure to drink plenty of water daily.